OPEN GYM TRAINING GUIDE
Let’s get started. Choose your warm-ups, your skills and your sequences.
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1. FLOOR WARMUP
6 minutes | Choose one of these warmups to start!
WARMUP ONE
COMPLETE 2 ROUNDS:
60 sec of each
• 90/90 with Forward Fold
• Frog Rockers
• Mountain Climber Twists
WARMUP TWO
COMPLETE 2 ROUNDS:
60 sec of each
• Scorpion Chest Stretch
• 90/90 with Forward Fold
• Downdog Needle to Mountain Climber
2. BAR WARMUP
8-10 Minutes | Basics and Strength
Complete the following exercises and then choose one video to complete also.
• Shoulder Shrugs x 10
• Timed Kneehangs 30s per side
• Elbow or Arm Hang x 15sec per side
BEG / INT: Bar Conditioning: Pull-Up Combo
INT: Bar Conditioning Combo
3. SKILLS
10 minutes
Choose one of the skill blocks to practice!
4. TRICKS + SEQUENCES
20 minutes
Choose one or more tricks or sequences to practice!
flow intermediate
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